Durability
DB Side Plank x 20 seconds x 2 sets
Skill/Strength
Squat Clean – Work up to something heavy
Keep building until your form starts to break down, stop then.
WOD
Team Series Workout #2
20 Synchronized Squat Cleans (135/95)
20 Synchronized Squat Cleans (185/125)
20 Synchronized Squat Cleans (225/155)
Team Series Official Time Cap – 7 minutes
CFS Official Time Cap – 20 minutes
To do this WOD correctly means using a weight in the first round that you can do quickly, using a weight in the second round that is dramatically more fatiguing but no reps are so heavy that you could miss easily if you go too fast for a bit too long. On your final bar, you should be using a weight that stops you in your tracks. Your pace falls off a cliff and you realize that you might as well sit down b/w attempts b/c your legs need a minute to recharge.
Team up or fly solo but make sure to work hard and have fun. An Rx athlete can certainly work with a scaled athlete since each will have their own barbell.
Scores from Friday
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